Examinations are an inevitable part of academic life. While they are meant to evaluate a student’s knowledge and progress, exams often become a major source of stress and anxiety. Exam stress affects students of all ages and, if not handled properly, can impact both mental health and academic performance. It’s normal to feel stressed and on edge about exams. Stress is your body’s natural response to pressure. It can help you focus and get things done, but sometimes it can all get a bit much. But why do we feel this exam stress? Do we take it intentionally or unintentionally? Let us understand this.

What is Exam Stress

Exam stress refers to the feeling of anxiety and pressure that arises during test-related situations. It is completely normal to experience some level of stress before exams, tests, presentations, or assignments. In fact, a moderate amount of stress can be beneficial, as it motivates students to focus and work harder. However, exam stress becomes a problem when it starts affecting performance and prevents students from reaching their academic and learning goals.

The pressure to succeed can often feel overwhelming and add to the already existing stress associated with examinations. This pressure may come from schools, families, friends, or even from one’s own expectations. Even in the absence of external pressure, students may still feel the need to perform well to make others proud. It is important to remember that academic results should never come at the cost of mental well-being.

Exams and tests can be particularly challenging for children, young people, and their parents or caregivers. Feeling stressed during such times is a natural response to pressure. When stress occurs, the body releases chemicals into the bloodstream that create feelings of nervousness and restlessness. Muscles tighten in preparation for action, the heart rate increases to supply blood to the muscles and brain, breathing becomes quicker, sweating increases, and the mouth may feel dry.

These physical reactions are triggered by hormones such as adrenaline and are part of the body’s automatic response known as the “fight or flight” reflex. This response can help individuals perform better during challenging situations. However, excessive levels of stress hormones over a prolonged period can hurt both physical and mental health.

Causes of Exam Stress

There are a lot of causes due to exam Stress like Lifestyle issues, Information Needs, psychological factors, and poor studying style. Let’s delve into each one in detail.

• Lifestyle Issues

Lifestyle-related problems such as inadequate sleep, poor nutrition, excessive consumption of stimulants like caffeine and energy drinks, lack of regular exercise, poor scheduling of available time, and failure to prioritise commitments can lead to increased exam stress.

For example, a student who stays awake late at night using social media or drinks too much coffee may feel tired, anxious, and unable to concentrate during exams.

• Information Needs

A lack of proper information, including poor exam-taking strategies, unclear understanding of course requirements, lecturers’ expectations, exam dates, and exam venues, as well as insufficient knowledge of how to use stress-reduction techniques before and during exams, can increase anxiety.

For instance, a student who does not know the exam pattern or marking scheme may panic even after studying well.

• Poor Studying Styles

Exam stress is often caused by inefficient and ineffective study habits, such as inconsistent coverage of the syllabus, trying to memorise entire textbooks, binge studying at the last minute, studying all night, reading without understanding, and failing to revise or prepare notes.

For example, a student who crams the night before the exam may forget important points and feel overwhelmed during the test.

• Psychological Factors

Psychological factors like feeling a lack of control over exam situations, negative self-talk, irrational beliefs, unrealistic expectations, and catastrophic thinking can greatly intensify exam stress.

For example, thoughts such as “I am not smart enough,” “If I fail, my family will lose respect for me,” or “If I don’t get an A, I am worthless” can lower confidence and negatively affect performance.

Watching Signs/Symptoms of stress

Children and young people experiencing stress may frequently worry, feel tense or irritable, suffer from headaches or stomach pains, have disturbed sleep, show changes in appetite, lose interest in activities they once enjoyed, display negative moods, and feel hopeless about the future. Exam stress may reveal itself through physical symptoms such as rapid heartbeat, muscle tension, headaches, sweating, digestive problems, dry mouth, and sleep disturbances; behavioural changes like restlessness, nail biting, and increased smoking, drinking, or overeating; and mental or emotional difficulties including poor concentration, racing thoughts, blanking out, excessive worry, and overwhelming feelings of fear, dread, or helplessness. These are all very natural signs, but no one knows when it turns into dangerous signs, which makes every person anxious or scared. However, some people take the stress in a way that they don’t care about their own health or the consequences of not doing well in an exam.

Exam stress influences our emotions, thoughts, and behaviour, and its effects may vary before, during, and after examinations, especially as individuals differ in their previous experiences with stress, with some having faced significant stress earlier in life, while for others, exams may be their first major stressful experience.

Coping with exam pressure

The most effective way to manage exam stress is by combining skill-based methods, such as improving study techniques, with behavioural and cognitive strategies, including stress-management practices. Once the sources of exam stress are identified, it is important to reflect further to determine the most suitable solution. For instance, if lack of preparation is recognised as the issue, one should consider whether it resulted from limited study time, poor understanding of the subject, or other commitments such as academic workload, family duties, employment, or excessive leisure activities. Carefully analysing these underlying causes is essential, as the approach to managing exam stress will vary depending on the specific factors identified. Preparing effectively for exams involves more than repeatedly reading study material or making notes, as students can benefit greatly from developing strong study and exam-taking skills along with accessing available support systems. Although exam stress can feel isolating and overwhelming, many young people experience similar difficulties, and seeking support from trusted individuals such as friends, family members, teachers, or community leaders can provide encouragement and reassurance. Pressure to perform well may come from school, family, peers, or personal expectations, and while a moderate level of stress can be motivating, excessive stress can negatively affect mental health, causing confusion, fatigue, and anxiety, especially when large amounts of material must be revised in a short time or when concepts are not well understood. However, when stress becomes unmanageable, there are effective strategies that can help individuals remain calm and cope better during exam periods.

Strategies to Tackle this Pressure:-

• Keep a routine and take regular breaks.

It's important to have regular study breaks and make time for relaxation and exercise.

Practising mindfulness helps you focus on what's happening right at this moment.

Going for a walk, run, or to the gym is a great way to clear your head and can help you focus.

Watching your favourite TV show or going to the cinema are also good ways to take a break from studying.

• eating well

Maintaining a balanced diet is essential for a child’s overall health and can help them stay physically and emotionally well during exam times. Many parents observe that foods and drinks high in fat, sugar, and caffeine—such as energy drinks, soft drinks, sweets, chocolates, burgers, and fried foods—can make children restless, irritable, and prone to mood swings. Involving children in grocery shopping and encouraging them to select healthy snack options can promote better eating habits.

• Change the thinking pattern from positive to negative.e

Many individuals perceive examinations as threatening, which often leads to negative thought patterns such as doubting their understanding, expecting failure, or regretting their academic choices, and these thoughts can significantly increase stress levels. Developing a more positive mindset by becoming aware of such negative thinking and consciously replacing it with a healthier perspective can help reduce anxiety. One effective method for achieving this shift is cognitive restructuring, a technique that focuses on identifying and changing unhelpful thought patterns.

• looking after yourself

During exam periods, it is common to neglect self-care, but maintaining healthy habits is essential for managing stress effectively. Getting sufficient sleep each night helps improve concentration, reduce anxiety, and strengthen memory, whereas staying awake to cram at the last minute often increases stress and reduces performance. In addition, following a nutritious diet that includes plenty of fruits and vegetables supports both physical well-being and mental focus during exams.

• learning to relax

Stress often causes physical tension in the body, and many individuals find relief through relaxation methods, with deep breathing being one of the easiest and most effective techniques. This involves inhaling slowly through the nose for four counts, holding the breath for seven counts, and then exhaling gently through pursed lips for eight counts, repeating the process four times while visualising stress leaving the body. Practising this exercise during study sessions and before or during an exam can help reduce tension, and other helpful relaxation practices include progressive muscle relaxation, meditation, yoga, and Tai Chi.

• doing exercises

Physical activity is an effective way to increase energy, improve mental clarity, and reduce stress, regardless of the type of exercise, whether it is walking, cycling, swimming, playing football, or dancing. Activities that involve social interaction can be especially beneficial in enhancing motivation and well-being.

• talking to a helpful person

For some individuals, understanding the underlying causes of their stress can be challenging, and seeking support from a mental health professional(counsellor) or teacher may be helpful. It is equally important to seek and accept support from family members. Such support may be practical, such as help with transportation, or emotional, including guidance, reassurance, and encouragement.

Exam stress is a common experience that affects students’ physical, emotional, and mental well-being, but it can be effectively managed with the right approach. By understanding its causes, developing healthy study habits, maintaining a balanced lifestyle, and using positive thinking and relaxation techniques, students can reduce its negative impact. Seeking support from family, teachers, and professionals when needed is equally important. With proper preparation, self-care, and support, exam stress can be transformed from an overwhelming challenge into a motivating force that supports academic success and overall well-being. So, friends, it is time we remove this fear from our hearts and minds. Let us not worry about the outcomes, but give the best in our exams because these exams are important, but they don’t define us. Give your best and leave the rest to God.

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